Polycystic Ovarian Syndrome or PCOS is very frequently seen in women at their reproductive age, where a female body possess high levels of male hormones causing various symptoms and conditions like irregularity in the menstrual cycle, multiple cysts in single or both ovaries which can cause fertility issues, abnormal facial and body hair growth, baldness and overflow or scanty periods. You might have heard that the best way to manage PCOS is through a balanced diet, exercise and lifestyle modification. Are you wondering how to lose PCOS weight with Indian food? You’ve come to the right place! In this article, we take a look at PCOS and share a PCOS weight loss diet plan with Indian food that is made of Indian recipes.
How Should You Lose Weight During PCOS?
A healthy lifestyle that comprises a healthy balanced diet, optimum exercise and healthy behaviours is key to managing PCOS. For people who have excess weight, PCOS weight loss exercise routines can help in countering and reducing excess weight.
PCOS Diet Plan With Indian Food for Weight Loss
| On rising | Saunth (dry ginger) water- 1 glass on an empty stomach 5 Soaked almonds |
| Breakfast | 1 glass of Apple Cinnamon Smoothie/ 4 tbsp vegetable Oats/1 Moong Dal Chilla with Mint Chutney |
| Mid Morning | 1 glass of Mint Coriander fresh juice + 1 tbsp flax seeds |
| ½ hour before lunch | 1 tbsp Chia seeds soaked in water. Consume 30 minutes before lunch |
| Lunch | 1 bowl Quinoa with veggies/1 bowl of Curd Salad/1-2 chapatis of wheat flour mixed with bran (2:1 ratio) + any green veggies |
| Evening | Green tea + fruit/1-2tbsp Fox nuts/ 1-2 tbsp Roasted chana/2-3 tbsp Khakhra salad |
| ½ hour before dinner | 1 tbsp soaked in water Chia seeds. Consume 30 minutes before dinner |
| Dinner | Lemon coriander soup + salad + sauteed veggies/Chicken or fish in grilled form + salad/Yellow Moong Dal + salad and cooked veggies/1 chapati of mixed flour with any green veggies and salad |
| Post Dinner | Cinnamon tea: ¼ tsp of cinnamon powder boiled in 1 glass of water for 2 minutes, strain and drink 30 minutes post-dinner. |
In Conclusion
Staying hydrated is also important along with a solid diet, so fulfil the water requirement of your body, take sufficient rest and maintain active lifestyle habits. Sleep also plays a major role, so make sure you get a good amount of sleep regularly to ensure overall improvement in your health. When all of these aspects are controlled in a healthier way it can help in controlling the symptoms of PCOS from getting worse. It is very important to pay attention to the needs of your body in order to live a healthy lifestyle with PCOS, maintaining a habit is all it takes in the end! For maximum benefits, you can consult your gynaecologist and dietitian from time to time
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